(picture from Mental Health Foundation Exec Summary 2006)

I coined this term recently while debating the reasons why some people seem unable to take on board what my partner termed “common sense”. We are bombarded with information as to how good nutrition and moderate exercise can prevent and combat many diseases such as heart, disease, cancers, those caused by obesity eg type-2 diabetes etc.

And yet, people continue to ignore this advice. They make extremely unwise choices. I’m not talking about the occasional blow-out meal or even binge-drinking weekend. It’s the relentless daily diet of processed foodstuffs consumed, despite the evidence seen in mirrors and provided by ever-tightening waistbands.

Someone we know, feeling a blood-sugar dip, had driven a round trip of 3 miles to buy a hot chocolate drink from McD’s. “That was an expensive hot chocolate” I had replied. They explained they had done it for “quickness”, and after retrying to make my point, I realised we didn’t appear to be speaking the same language at all. Why was that?

In addition to being assailed by positive nutritional advice, we are also battered by marketing from those food manufacturers and retailers. The ability to filter these messages and choose what will provide the best outcome is what I now call Nutrition Intelligence or Nutrition IQ.

If the baseline is 100, that would be someone who eats adequately, not gaining or losing weight or muscle and fat. They would have an intake of sufficient nutrients to maintain a basically healthy body. I guess there would be freely available and affordable foods and water.

Of course, when there are adverse factors and nutritional needs change, an above-100 score would be needed. Also, many people would wish to aim for optimal health – not just coping. I believe we mostly have that innate intelligence but the above-mentioned marketing negates it. As does the lack of relevant education and guidance.

This latter part is where my role fits into the equation as I can provide support until somebody’s own knowledge has caught up with their needs.

I deliberately use the term “somebody”, as I think it is a whole-body knowledge development that may be required. Our gut and other organs tell us what is needed – and we just need to listen!

Sugar messes with your mind. It acts like a hormone in your body and raises anxiety levels. You will feel stressed for no apparent reason.

You may not be able to go cold turkey and could need to gradually reduce your intake. Try not adding sugar to drinks at first – you will learn to prefer the unadulterated flavour of the drink. Then choose foods that don’t contain sugar or are easily converted by the body to glucose, ie high glycaemic-index foods.

Oh, and as a side-effect, you will be healthier too. Insulin levels will regularise. You may lose weight.

What are you waiting for?

“High-sugar diets reduce levels of the comfort hormone oxytocin in the brain, which diminishes our capacity to feel safe and reassured. So the more junk food we eat, the more we feel we need to eat in order to fill the emotional hole. What is called “comfort eating” in fact has the opposite effect”

Well, the first upsetting news is that time management is a fallacy; a human delusion.

The second is that often, the more things we try to fit into time, the less we may actually achieve and the more dissatisfied we may feel. Unless you are positively sloth-like to start with . . .

Multi-tasking is often counter-productive. We can’t actually use two separate areas of our brain at the same time; one detracts from another, or processes happen consecutively, not simultaneously.

A couple of years ago, I tried to work out why I didn’t seem to be achieving all the things I thought I should be doing. I made a long list of all the things I wanted to do and how many hours each would take. I included everything; sleeping, housework, getting ready for work, travelling, etc etc. The problem turned out to be that I needed each week to be 10 days long.

I have often laughed at the ridiculousness of that but it took me some time to actually change what I did.

Work harder! Work smarter! Delegate! Sort out logistics! As you can see making several rods for my own back was not very encouraging. And it didn’t work. What it caused was Anxiety. Now, worrying about things feels like you’re doing something productive – which of course is nonsense.

The answer is to do less – and the satisfying part is to work out what bits of what you do actually matter. Yup! Simples. Recently, working with brilliant online coach Kim Klaver, made me stop and think some more. I realised I was still trying to cram in those 10 days. And as she points out in her modules doing the same thing and expecting a different outcome is insanity – as Einstein famously didn’t say.

Let’s face it he was far too busy to waste his time coming up with pithy epithets!

Among Omega 3s, what are DHA, EPA, and ALA, and how do they differ?
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are the two main “long chain” Omega 3 fatty acids that are found primarily in algae and fish. ALA (alpha-linolenic acid) is the main “short chain” Omega 3 fatty acid found primarily in plants such as flaxseed, chia, and others. Most of the proven benefits of Omega 3s have been linked to DHA and EPA rather than ALA, but ALA can have some additional benefits in the body.

Omega–6 fatty acids play a crucial role in brain function, and normal growth and development. As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. www.umm.edu/health/medical/altmed/supplement/omega6-fatty-acids

Omega 7, known as palmitoleic acid, may appear to have ‘minor’ status in the world of monounsaturated fats but its health benefits are definitely not minor. Omega 7 helps regulate fat and blood sugar metabolism (in adipose tissue and in the pancreas). In vitro studies suggest that omega 7 helps improve the function of the insulin-producing beta cells of the pancreas. And when it comes to the skin, omega 7 is no ‘minor leaguer’…it is a major fatty acid in epithelial cell membranes – this means skin, blood vessels and mucous membranes. The presence of omega 7 in the epithelial cell membrane plays a protective role including inhibiting bacterial growth, as well promoting tissue recovery and healing. Research specifically on sea buckthorn oil, (which contains 30-40% omega 7), shows its role in improving eczema, acne, oral and stomach ulcers, and vaginal irritation/dryness. Dietary sources of omega 7 fatty acids include wild salmon, macadamia nuts and sea buckthorn berries. https://ashleykoff.wordpress.com/2010/07/20/omega-5-and-7-%E2%80%93-are-they-in-you/

TRUST YOUR GOOD DECISIONS EACH AND EVERY DAY

FAQs

Eating better begins with a diet rich in fruits and vegetables. Plant-based diets can be lacking in good omega 3s, which generally only come from fish. Scientific studies have demonstrated: heart, brain and eyes benefit from omega 3 fatty acids*. However, some people do not consume sufficient amounts of essential omega fatty acids in their diets. This is where Juice Plus+ Omega Blend comes in: The Juice Plus+ Omega Blend closes the gap between what we should eat and what we actually eat every day. The convenient dosage capsules contain a balanced mixture of carefully selected oils from vegetable sources. They provide the body with valuable omega 3, 5, 6, 7, and 9 fatty acids.

Why do we use algal oil in Juice Plus+ Omega Blend rather than fish, like many other Omega 3 products do?

The algal oil in Juice Plus+ Omega Blend comes from a microalga Schizochytrium, which is grown specifically
for its rich DHA and EPA content. Fish actually get their DHA and EPA from eating algae, so we like to say that we are just cutting out the middle fish and going to the original plant source.Does the algal oil come from the open ocean, and should I be concerned therefore, about ocean contaminants in the algal oil?
No. The algal oil that we use in Juice Plus+ Omega Blend comes from algae grown in a contained and
controlled environment, so that it is free of any contaminants.

It’s never too late to improve your health:

“The size of the improvements is clinically significant, as the reduction in total cholesterol that we observed in the full cohort is estimated to be equivalent to a weight loss of 4 kg and an 8% to 9% reduction in CVD risk [48,49]. In the subset of participants who had elevated systemic inflammation at baseline, the reduction in total cholesterol was equivalent to a 9 kg weight loss and an 18% to 19% reduction in CVD risk [48,49].

Truly beautiful words that describe how we inadvertently adapt our true selves because of our fears. Hedy Schleifer describes how to transform our relationships and encounters by letting go of these fears.

Clinical psychologist and a couple and relationship therapy expert, Hedy Schleifer “crosses the bridge” with TEDxTelAviv audience and brings laughter and passion to the adventure of learning the art of listening.

Do you find yourself too hungry? Torn between eating and waiting a ‘sensible’ time until your next meal?

It could be your trouble is a lack of satiety, the regulatory system that lets you know when you’re full and reduces your drive to keep eating. (We’re not talking about your stomach being full-up; that’s an issue for another article.)

Some of the foods that we eat are calorie dense, for example, bread and other starchy foods which also have a low fibre content, especially if they have high sugar too. Yes, cake is a prime suspect. In fact, all foods with a high glycaemic index will leave you needing refuelling relatively quickly.

To combat this, we need to eat foods that take longer to digest, and by staying longer in our intestines turn-off the messages to our brain to hunt for food. Our body then produces “Leptin (from Greek λεπτός leptos, “thin”), the “satiety hormone”, a hormone made by adipose cells that helps to regulate energy balance by inhibiting hunger. Leptin is opposed by the actions of the hormone ghrelin, the “hunger hormone”. Both hormones act on receptors in the arcuate nucleus of the hypothalamus to regulate appetite to achieve energy homeostasis. In obesity, a decreased sensitivity to leptin occurs, resulting in an inability to detect satiety despite high energy stores.” (Wikipedia)

Starchy vegetables are great for this, and the water content also helps keep you feeling full for longer. Sweet potatoes and other tubers are ideal. One product found in starchy roots is Glucomannan which in short, is a water-soluble dietary fibre. Glucomannan is a sugar made from the root of the konjac plant (Amorphophallus konjac). Glucomannan powder, capsules, and tablets are used as medicine for constipation, weight loss in adults and children, type 2 diabetes, blood sugar control, and lowering cholesterol.
Like other soluble fibres, it is used to promote weight loss.

Glucomannan takes up space in the stomach and promotes a feeling of fullness, thereby reducing food intake at a subsequent meal. It delays emptying of the stomach, contributing to increased satiety
Like other soluble fibres, it reduces the absorption of protein and fat. It also feeds the friendly bacteria in the intestine, which turn it into short-chain fatty acids like butyrate, shown to protect against fat gain.
Feeding the friendly gut bacteria may also have other benefits, and some studies have shown a correlation between altered gut bacteria and body weight. Glucomannan is different from other soluble fibres due to it being even more viscous, which makes it particularly effective.
It is especially effective when combined with a weight reducing diet.🍅🍈🍊

Proper circulation is important for healthy skin, because it ensures the delivery of nutrients and oxygen to skin tissue, giving it a healthy glow.

In a study of healthy middle‐aged women, researchers at the University of Witten‐Herdeckein Germany found that Juice Plus increased skin circulation in the capillaries by 39 percent. Juice Plus also boosted skin hydration, skin thickness, and skin density. Women who took a placebo, on the other hand, actually experienced decreased skin circulation by the end of the 12‐week study.

Foods rich in vitamin C and selenium help strengthen capillaries and also heal scars. Lycopene is an antioxidant that helps protect skin and is found in red foods especially in tomatoes. The vitamin A in leafy greens helps keep elasticity.

“Glutathione has been labelled as the mother of all antioxidants and the ultimate free radical quencher and detoxifier. We produce this molecule endogenously, primarily in the liver, using the precursor amino acids cysteine, glutamine and glycine, which come from the food that we eat. Research shows that as we increase in age our levels of glutathione gradually go down and deficiency of this antioxidant has been associated with Alzheimer’s and depression, as well as other chronic illnesses such as cancer. ” (Food for the Brain 2016)

“So what can we do to help optimise our glutathione levels? Aside from eating a healthy diet, there is a family of vegetables that have been indicated to be particularly helpful in encouraging optimal levels of glutathione. This is the cruciferous group of vegetables, which contain high levels of sulforaphane, a phytochemical that encourages the production of glutathione. For example, in a study at John Hopkins University, forty boys and young men, ages 13 to 27, with moderate to severe autism, were treated for 18 weeks with a daily dose of either a placebo or sulforaphane, a plant chemical derived from broccoli sprouts. The study found that many of those taking sulforaphane substantially improved in several aspects of their behavior during treatment. Apart from broccoli, other cruciferous vegetables include cabbage, artichoke, kale, cauliflower, brussel sprouts, kohlrabi, pak choy, turnips, watercress and rocket.Other studies have shown how sulforaphane can have antidepressant effects due to its antioxidant, anti-inflammatory and neuroprotective activity. ” Food for the Brain 2016

Does what we put into our mouth really impact the way we think? It turns out yes – it does and it’s been scientifically proven! So what are these brain-feeding foods and how can you start eating more of them? Here are just five super foods that’ll help you steam through the week!

btw – Numbers 2 & 4 are well covered by Juice Plus+ & also other fruits and berries contained are rich in polyphenols.

1. Avocado

Before you say ‘avocados have a high fat content’, this creamy fruit is an absolute powerhouse of nutrition. The good fats in avocados are the monounsaturated fats, which have been proven to protect brain cells. Furthermore, they are high in vitamin K and folate (folic acid) – both preventing against blood clots in the brain. There are so many ways to get more avocados into your diet. Chop them into salads, smooth over toast, whizz up in smoothies or throw together some guacamole.

2. Blueberries

These are one of my favourite berries and they are the highest antioxidant packed fruit out there! These high levels of antioxidants protect your brain cells and reduce inflammation, limiting damage from stress and degeneration. There should be no excuses as to why you can’t eat more of these; they are too gorgeous! Throw into a fruit juice or smoothie, top your porridge or make some blueberry pancakes! Go on – make your breakfast blue!

3. Extra virgin olive oil

We’re talking real extra virgin olive oil here – the good stuff! Extra virgin olive oil is packed with an antioxidant called polyphenols, which are powerful brain cell preservers! Including EVOO in your diet might not only help your focus, memory and productivity, but also help fight off brain toxins that may induce Alzheimer’s. Extra virgin olive oil is at its healthiest at room temperature, so try drizzling over your next salad!

4. Dark leafy greens

Kale, spinach, swiss chard and romaine lettuce are all bursting with goodness to keep your brain ticking. Full of vitamin E and folate, filling up on green goodness is the real deal! Not only do these help fight inflammation and keep your bones strong (ie, Popeye!), the folate and extra vitamin K protect those brain cells too. Crisp up some kale with extra virgin olive oil to make some yummy crisps or blitz some spinach into your next smoothie.

5. Salmon

One of my favourite fish to eat during the week and so easy to cook, it’s amazing this is such a fab brain food too! Salmon is an incredible natural source of omega-3 oil, totally brain friendly and known to actually help the growth of cells in the brain’s memory centre! I love salmon baked in foil with a little pesto or simply poached until it’s soft and flaky. Try with a serving of dark leafy greens drizzled with extra virgin olive oil and you’re onto a winning brain fuelling dinner!